Tuesday 4/25

A. Bench 5×5 135lb rest 1 min

Dumbbell rows. X10 rest 1 min hindsight says I think I blew it and did these upright 2 armed. Was the intention single armed on a bench? I used 47.5lb dumbbells. Why 47.5 you ask? Because there were no other pairs of dumbells in the 40-55lb range. 2.5lb increments? Who does that?

B. Lat pulldown thing 5×10 100lb slow and controlled.

C. Dumbbell fly 4×12 15lb like in the video.

Tried an LA Fitness. Total shitshow. Going back for one more attempt tonight. Finishing the 6th 12 today. Pretty tired.

Weigh in 4/26 pre-coffee 185.5lb

Slayin it…


It’s high time to knock the cobwebs off this sumbitch.

Time to get back to work.

Time to go to a globo gym?

That last one smarts a little bit, but I reckon the good ‘ol days are behind us and we must face the music like all the mundane civilians going through motions of what the media and the fat shaming wall tells them is a healthy way to go about things. Independence from this I shall try to maintain.

✔️Step one: find suitable globo gym in which to dirty towels and avoid eye contact with myself in the many mirrors.

✔️Step two: tag along with LM to get the lay of the land and learn proper globo etiquette.

✔️Step three: speak with Colonel Colvin about program goals and status of any injuries.

✔️Step four: go in there solo and ease in to an old workout just to feel things out.

Step five: get some fucking headphones because lady gaga and bon jovi on loop AIN’T GONNA CUT IT!

old (scaled down) workout…

A. incline bench 4 sets 8 reps. Did em at 115lb and it felt really heavy. Embarrassingly heavy.

B. chins 4 sets 4 reps

c1. Pushups x8

Chinese rows x8 ea. 30lbs each arm

Reverse zercher lunges x6 ea. 60lbs bar

Learnings: getting old and taking a break from the gymnasium sucks. Those light weights were heavy and I’m made of jello. Starting weight 183lbs (just for data purposes as we go along)


Momma, baby, dog and I went for a walk. No timer was used. Covered was 4.7 miles and total elevation change was 1200ish ft. No arrows were shot today, but I blasted a bunch at the archery range yesterday. Back to the soap mines tomorrow. Only five shifts this week.


Have you ever heard a song that stopped you dead in your tracks? The kind of song that makes you think everything you’ve listened to in the past has been some sorry attempt at music, but can’t hold a candle to what your ears have just witnessed? It could have more to do with your state of inebriation, or perhaps mental clarity or it may just happen to be where you are as a person and that song just strikes a chord inside you. The following is one of my “deade in yer tracks” songs…

As for the gymnasium today: 10 minute work blocks with 4 minutes of rest in betwixt. I really like this structure which may or may not be a good thing. If it’s an extremely effective interval for building core strength and endurance it’s a good thing because I find it easy to get into the zone and stay there. It may be a not good thing because I’m comfortable with it and it’s easy to get into the zone. Historically if we find ourselves in a comfortable position we progress very little. When we get uncomfortable shit starts changin’. If we can steer that change in a positive direction it’s called progress. Caveat, and this is damned important, CHANGE DOES NOT EQUAL PROGRESS. I’m not just talking about the gymnasium anymore, this is much bigger. Just because you’ve changed something doesn’t mean you’ve improved it. Quite the opposite usually. We must have positive changes, not just changes for the sake of changes. We must experiment on small scales to find out if there are net gains, not just shiny shit in the short term. I’m going to keep from going on a complete rant, but you get my drift. Change and progress aren’t the same and the future often lies in the past. Enough of that, back to my comfort zone…

A. 10 minutes of werk: Row 300m, 5 pushups, 10 kb swings 2pood

Rest 4 min

B. 10 minutes of business: 1 min jump rope, DB row x 5 ea side, air squat x 5, situp x 10

Rest 4 min

C. 10 minutes of submaximal effort: row 200m, box step ups x 5 ea side, KB dedbugs x 20 (35lb bell)

After the this week has been I just rolled through this and worked up a sweat. Wednesday will be a rest day.


People don’t like to admit that we want to be told what to do. Except for the wolves that want to set fire to the bullshit and howl! -Bill Smith

When I strolled into the gymnasium LM and Aligator were hanging out and working on mobility. They told me that you know someone is a real friend if they hug you when they are sweaty. This makes good sense, it shows that you’re comfortable with that friend knowing that you are in fact also a human being and smell funky sometimes. I remember after taking a six day river trip in Ak my buddies wife picked us up at the pullout and gave him and I a huge hug. We likely smelled awful and were completely immune to it after six days in backcountry isolation. Those two are REAL friends, but I think its a bit deeper than smelly hugs. On my way to the gymnasium I got a text from my bird hunting buddy with instructions to “turn on NPR right now!” I complied and was surprised to hear X being interviewed on WHYY’s Fresh Air. Before even getting to the gym I’d decided myself that, to me, a true is one who appreciates X.


A1. Incline bench 4 sets 8 reps. 115-135-135-135 (set 4 rep 8 was a grinder) rest 1 min

A2. Chins 4 sets amrap. 10-6-6-4

B1. Pushups 3 sets 10 reps rest 1 min

B2. Chinese row x 10 reps. 30lb and I did em two armed instead of single.

B3. zercher reverse lunges x 8 each leg. 75lb (bastards on those last few reps.

C. Ab rollouts 3 sets x 10 reps. These is tough. I strained so hard I gave myself a headache.

Post workout I ordered pizza. After 4 12 hour shifts with 2 still to go my field of fucks grows barren when it comes to food. Stress goes up and nutrition goes to the basement. All I can think about is crushing a large new york style pie covered in sausage, pepperoni and fresh basil. So I indulge.

And it’s delicious.



4/29 the start of a 72 hour week

Long, physically, day at work today. The start of 6 12’s. I just tried to cruise through it tonight.

A. Squats 4 sets 5 reps all at 185lb. Rest 3 min between sets.

B. AD 20 cal followed by 10 pullups x4 rounds. (Pullups were tough out of the gate. 5s round one and singles at the end of round four)

C. Banded dedbugs x20 four sets of fun.


4/28 a walk and some arrows

Momma bear, baby and I went north of town to take a walk around the desert. She packed a baby and I had a 60lb pack. I should get a watch and start timing these things to see if there’s measurable improvement. I went to the range to shoot some arrows after. Worked on holding full draw for a while before releasing. I really should enter this age of technology and buy a wristwatch so I can tell when two minutes is up. Winds were howling and I stuck to 30yds.